The content of vitamin B2 in products table. Vitamin B2

A proper diet, a healthy lifestyle, adherence to the daily routine - all this is the key to maintaining youth for a long time, as well as health. Stocks of vitamin substances, including riboflavin, must be constantly replenished, otherwise the state of hypovitaminosis will begin to develop. It is important to know which foods contain vitamin B2 in order to properly organize your weekly menu.

Functions of a vitamin substance

The main functions of vitamin B2 are:

support for the metabolism of carbohydrate and lipid particles;
normalization of the process of growth and development of the child's body;
normalization of the process of assimilation of protein elements;
acceleration of muscle mass gain;
burning sugar;
improvement of hematopoietic processes;
thrombosis prevention;
facilitating the absorption of lipid elements from the intestinal cavity;
acceleration of metabolism;
reduction in eye strain;
improvement in appearance;
strengthening of hair structures, nail plates;
normalization of sleep;
relieve fatigue, increase stress resistance;
prevention of psychiatric disorders.

Products containing riboflavin (table)

Many are interested in which products have an element. The table shows which foods contain high amounts of riboflavin.

Of these products, the vitamin element is not completely absorbed by the body, since all of them undergo heat treatment during cooking, and it is destroyed. For this reason, you should also pay attention to other foods that do not require cooking, but are rich in substance. These include:

Daily requirement (table)

The correct construction of the diet from foods that are sources of vitamin should be based on the daily need for a person. If you constantly use only them for food, an overdose condition may occur, which is fraught with a deterioration in the human condition. The daily norm of the substance is indicated in the table.

In order for vitamin B2 to be fully absorbed by the human body, it also needs to enrich its diet with foods that contain a sufficient amount of zinc, copper, and iron. Therefore, it is important to add meat and offal dishes to the menu, since they contain the most of these elements.

Pharmaceutical preparations, including B2

It is not always enough to adjust the diet to make up for the lack of a vitamin substance in the body. Below is a list of the best vitamin complexes containing riboflavin, as well as other valuable substances:

"Adivit";
"Alvitil";
"Gerimax";
"Jungle with minerals" (for children);
"Megadin";
"Neurobex Neo";
" " and others.

Before starting their use, it is important to consult with a treating specialist, as sometimes it is necessary to take tests beforehand in order to understand whether the body is really lacking in certain nutrients.

What foods contain vitamin B2 and what are its sources? Vitamin B2, i.e. riboflavin, is extremely important for maintaining optimal health. It takes an active part in a variety of biochemical processes: for example, in the processes of oxidation and reduction, in the movement of electrons and in the production of other vitamins in the human body. This vitamin is almost insoluble in water and liquids containing alcohol, subject to destruction in daylight. B2 is widely distributed in nature, although most often a person receives riboflavin by eating meat products and milk.

The need for vitamin B2 depends on the severity of labor activity and the age range of a person. The male norm is 1.4 - 3 mg, female - 1.3 - 2.2 mg. During the bearing of a child and breastfeeding, with stress and physical exertion, eating too fatty and sweet foods, with temperature fluctuations in the air outside, the need for riboflavin in the weaker sex increases significantly. This important component for health contains enough:

in fish products;
in eggs;
in different cereals, for example, buckwheat and oatmeal;
in legumes;
in tomatoes;
in cabbage;
greens;
in mushrooms;
in nuts;
in whole grain bread.

Some herbs contain riboflavin. These are alfalfa, dandelion (greens), parsley, mint, burdock, chamomile, fennel, ginseng, nettle. The intestinal microflora also has the ability to produce riboflavin. Without vitamin B2, natural metabolism becomes more difficult, the respiratory system works worse, in particular in smokers, and it is less resistant to toxins. Riboflavin, in comparison with other vitamins of this group, is very quickly consumed in the body. That is why you should carefully monitor that foods containing this vitamin are present in the diet.

When a lack of riboflavin in the body is detected, it makes sense to take special active supplements, but only those that a knowledgeable specialist will advise. As already noted, vitamin B2 almost does not accumulate in the human body, and therefore it is so important to eat daily foods that contain it in the required amount.

Ways to preserve riboflavin in foods

Products that have been in a deep freeze are recommended to be immediately put into boiling water, because slow thawing in the light leads to a loss of riboflavin, for example, in the same beef. But in the case of defrosting meat in the refrigerator, everything valuable remains in it on the lower shelf. Do not store foods containing vitamin B2 in transparent containers, and dry fruits and vegetables directly in direct sunlight. Milk is not recommended to try to ferment in daylight - it will lose the vitamin by half.

It is necessary to leave milk, which contains B2, in the shade and take dishes for this that do not let light through. There is no point in boiling milk that has already been pasteurized, because riboflavin will not be there at all after this procedure. Porridge must be cooked in water, and warmed milk should be added later: the riboflavin will be preserved, and the porridge will become much tastier and healthier.

In cottage cheese, in which there is little whey left, respectively, vitamin B2 disappears. When cooking peas, the vitamin "merges" with water. When cooking vegetables, a lot of different vitamins disappear if you open the lid. Do not wash vegetables in large amounts of water or store them in it. Cooked food, especially consisting of vegetables, is also not recommended to be stored for a long time, especially heated, so as not to devalue its nutritional and healthy qualities. These fairly simple tips are not difficult to follow, otherwise it is pointless to purchase healthy products containing B2 and deprive them of it yourself. The products that are on the shelves of shopping centers already have a minimum of vitamins, so it is advisable to buy fresh and healthy food in rural areas.

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Brewer's yeast comes first

Sometimes, with a lack of riboflavin in the body, health problems can begin, for example, the appearance of cracks on the lips. This is a kind of signal from the body that it is urgent to add foods containing vitamin B2 to the diet. It will not be superfluous to drink brewer's yeast during the week. In the absence of yeast, you can supplement the diet with pork or beef liver, although brewer's yeast rightfully occupy a leading position, because they contain a maximum of riboflavin. Just 100 g of this valuable product contains twice as much vitamin B2 as a person needs.

If we compare the amount of vitamin in milligrams, then bread yeast is half as good as beer yeast.

The second position in terms of riboflavin content is occupied by the liver. In a small piece of beef liver, there is more of this vitamin than, for example, in sheep or chicken, but they also have such an amount of B2 that exceeds the daily allowance. Chicken heart is richer in vitamin B2 than liver. Many foods are sources of riboflavin. This:

grape;
figs;
corn;
bran;
herring;
almond;
fresh and dried peas;
asparagus;
shoots of wheat;
dates.

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Foods that contain B2

Nuts, especially almonds and peanuts, are rich sources of riboflavin. They also contain other valuable elements. Nuts must be included in your daily diet to stay healthy.
Cereals in their composition contain a little less of this valuable substance. Therefore, if you introduce porridge from buckwheat, rice and oats into your daily diet, there will be no reason to fear a lack of vitamin B2 in the body.
Riboflavin is also present in vegetables, but in small amounts. During heat treatment, this valuable substance tends to break down, which is why it is so important to increase the amount of fresh vegetables in their raw form, in particular, green vegetables and bell peppers are very useful.
There is not much riboflavin in fruits, with the exception of apricots.
Do not ignore legumes, they have a sufficient amount of vitamin B2.

It is very difficult to oversaturate the body with riboflavin, because it is easily excreted during urination, and accumulates only in the liver with the kidneys, and then in small quantities.

Vitamin B2 or riboflavin starts the metabolism in the human body. This vitamin is involved in the formation of red blood cells and antibodies, which are needed in the process of cell growth or respiration. The presence of riboflavin increases the absorption of oxygen by the epithelium, hair and nails.

Vitamin B2 has a positive effect on the condition of the eyes, while getting used to the dark, increases the activity of the organs of vision and profiles the formation of cataracts, the state of the gastrointestinal tract, and removes the negative effects of toxins during breathing.

The daily norm for women and men varies within 1.2-1.6 milligrams; during pregnancy, daily intake should increase to three milligrams per day.

In addition to the fact that vitamin B2 is also a vitamin of beauty and health, its deficiency in some cases significantly reduces life expectancy, disrupts the digestive and nervous systems, and reduces the quality of vision.

Foods containing vitamin B2

Vitamin B2 is found in large quantities in many foods, but meat and dairy foods, eggs, fish, cereals, meat, legumes and leafy vegetables and herbs are the richest in riboflavin.

Vitamin belongs to a specialized group of B vitamins, each of which has one feature - it is not able to accumulate in the human body.

Vitamin B2 has several names, but the most common is riboflavin. It is produced in small quantities in the intestines, and in order for a person not to experience a lack of it, he needs to consume a daily norm of riboflavin.

Vitamin B is found in large quantities in nuts, most of all in peanuts and almonds. In addition to this vitamin, they are rich in other trace elements, so these products must be introduced into your daily diet.
A lot of riboflavin is also found in various cereals available to everyone: hercules, rice, buckwheat. By including them in your daily diet, you can forget about riboflavin deficiency.
All vegetables are rich in this vitamin, but most of it is found in green vegetables. Riboflavin is destroyed during cooking, and therefore they must be eaten raw.
Legumes, especially lentils, beans and peas are real pantries in terms of vitamin content and world and macroelements.
Fruit. The largest amount of this vitamin is found in apricots.
Greens - rich in various micro and macro elements. Most vitamin B2 is found in parsley, nettle, dandelion leaves and green onion feathers.
All seafood has a large set of not only various minerals, but also micro and macro elements.
Mushrooms are a real pantry of vitamins. They are similar in nutritional value to meat.

Product	The amount of vitamin in 100 grams per milligram, or in one unit of the product	Percentage of Daily Value
Pine nuts	88,05	100
beef liver	2,2	100
Sprouted grains of wheat	2,05	98
liver sausage	1,1	50
Sesame or sunflower seeds	0,8	48
Almond	0,57	26,2
Lean pork	0,56	25,8
beef heart	0,56	25,8
Cereal mix	0,53	24,2
Fresh champignons	0,45	20,4
Fatty cheese	0,45	20,4
Game	0,45	20,4
Egg	0,44	20,2
processed cheese	0,40	19,7
Honey mushrooms	0,38	19,2
Bran	0,36	18,8
Mackerel	0,36	18,8
Chanterelles	0,35	18,2
fresh corn	0,33	17,7
Trout	0.32	16,5
Dark Rice	0,32	16,5
Rose hip	0,30	15,8
Cottage cheese	0,30	15,8
Boletus or white mushroom	0,30	15,8
Bread with bran from rye flour	0,30	15,8
Oilers	0,30	15,8
dried cod	0,30	15,8
Mackerel	0,26	13
Spinach	0,25	12,8
goose	0,23	10,01
Atlantic herring	0,22	10
Lean beef	0,20	9,4
Sardines in oil	0,20	9,4
Bread made from rye flour	0,18	9,2
oysters	0,16	8,4
Whole milk	0,16	8,4
raw asparagus	0,16	8,4
Medium fat kefir	0,14	7,1
walnuts	0,13	6,5
Dark chocolate	0,13	6,5
Soya beans	0,12	6,3
Parsley	0,12	6,3
Cherry plum (dried plums)	0,10	5,8
Sweet turnip	0,9	5,2
Green peas	0,8	4,8
Rice white varieties	0,7	4,2
Carrot	0,6	3,5
beans	0,5	3,4
Apples	0,4	2
Green pepper	0,4	2
Beef stew	0,3	1,5
Tomatoes	0,3	1,5

As the table shows, it is not at all difficult to feed a family with what is necessary for proper health.

With a lack of vitamin B, the entire working capacity of the body is completely disrupted - appetite disappears, sudden weight loss, fatigue, irritability, a feeling of sand in the eyes, tearing or redness of the eyes, an enlarged red tongue, long healing of wounds, phlegm, problems with the digestive tract, peeling of the skin, various rashes and non-healing cracks in the corners of the lips. If the deficiency occurred in childhood, then the child begins to lag behind in development, problems with memory begin, attention is lost.

If you take B vitamins in a synthetic form, then it is advisable to do this after a meal - this is how they are absorbed in the best way.

Foods rich in vitamin B2 should be stored in a dark place, and if possible, try not to leave it out of the light. This vitamin, unlike others, is perfectly heat-treated, but in order to better preserve all the useful trace elements, you should try to eat foods in their natural form, and what needs to be boiled, processed under the lid and quickly.

With a lack of vitamin B2, coupled with vitamin B1, the development of such a disease as pellagra begins. Without B vitamins, the proper absorption of food products is disrupted. Therefore, it is necessary to carefully take care that this vitamin is regularly included in the diet.

In addition, riboflavin in certain quantities is produced by the body in a certain amount.

If there is a visible deficiency of vitamin B2, then it is necessary to increase the consumption of foods rich in riboflavin and carotene. Within one week it is desirable to take peeled almonds or brewer's yeast. If these products are not available, then vitamin B2 deficiency can be replenished with beef or pork liver, heart or kidneys.

Taking riboflavin in the form of a synthetic drug can make up for the deficiency in the shortest possible time.

In the first place in terms of the content of vitamin B2 is brewer's yeast - one hundred grams accounts for twice the daily norm of an adult. Bread contains half the amount of the vitamin.

In second place is beef liver. Chicken, sheep and veal contain a smaller amount, but still significantly exceeding the daily allowance.

Daily intake of one hundred and twenty grams of the heart and kidneys fully provide the daily requirement. Chicken heart in terms of riboflavin content significantly exceeds the liver in this indicator.

All other products that are in the table also contain riboflavin in the required amount in order to provide the daily requirement in the complex. But, there are still products that contain vitamin B2 in a smaller amount, but they bring undeniable benefits to the human body.
All B vitamins have a fairly close relationship. And this means that when taking a synthetic drug of one of them, there is an unintentional increase in the need for other vitamins of the same group. Whatever it was, you need to organize your diet in the most correct way, and with a lack of this vitamin, it is best to include a natural product, such as brewer's yeast or beef liver.

Foods rich in vitamin B2

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Most of the vitamin B2 (riboflavin) enters the human body only with food. Adults have the ability to independently synthesize a small amount of this vitamin. But it is better not to use the additional reserves of the body and that's it.

vitamins get through food

What is the norm for the use of riboflavin? What contains the maximum amount of vitamin B2? How does it affect the body and does it help to lose weight?

What is vitamin B2 for?

Vitamin takes part in the formation of enzymes that maintain the human body in a healthy state. Riboflavin is extremely important for the health of the skin, hair and nails, with its help the thyroid gland functions well. In addition, it plays a huge role in good

growth in children

and affects the formation of red blood cells. Lack of vitamin B2 can lead to both aesthetic problems (chapped lips, split nails and brittle hair) and serious health problems (stomatitis, dermatitis, conjunctivitis, etc.).

When a person adheres to a proper diet, he usually limits the consumption of meat products and prefers fiber in the form of vegetables and cereals. At the same time, people rarely ask the question, where is vitamin B2 found. But it is meat that provides the greatest amount of riboflavin. With a balanced diet, it is important to pay attention not only to the amount of proteins, fats and carbohydrates in the diet, but also to the content of vitamins and trace elements. At lack of riboflavin a person will feel tired, his iron content in the blood may decrease, and his vision will slightly deteriorate.

Products with a maximum content of B2

Vegetable and animal oils

Among the oils rich in riboflavin, there are mainly those used in the cosmetic industry: these are grape seed, wheat germ and almond oils. They are usually used for skin and hair care, but you should also refer to them when preparing salads as a healthy dressing.

For riboflavin to enter the body, you can do

which contain fresh

For this purpose, green vegetables are suitable, which are squeezed both in their pure form (for example,

cabbage

or cucumber juice), or mixed with

apple juice

Vitamin B2 is usually not found in fat-rich foods. At the same time, it is quite a lot contained in nuts, especially in peanuts and almonds. These products are used to make nut paste, which is then spread on bread. Nuts are also good for a quick snack.

Vitamin B2 is rich in wheat, rye and buckwheat. To receive a sufficient amount of this vitamin, it is necessary to regularly eat flour products, eat bread and bread, and also do not forget about buckwheat, which is rich not only in vitamin B2, but also in iron.

Riboflavin is found in large quantities in green vegetables, as well as in various types of cabbage. For this reason, the table should always have cabbage, spinach, salad, as well as parsley and dill. Those adherents of proper nutrition who limit meat in their diet should take a closer look at vegetables.

Fruits and dried fruits cannot boast of a high content of the vitamin riboflavin. Of the richest representatives can be called dates, grapes and figs.

Milk and dairy products

Milk is rich in riboflavin in almost any form. Vitamin B12 is especially high in

hard cheese and cottage cheese

Where 100 g accounts for a fifth of the daily norm of the element. IN

yogurt kefir

riboflavin is already much less.

Below is a table with information about which products and in what quantity contains vitamin B2.

Product	The content of vitamin B2 in 100 g of the product, mg
Lamb liver	3
beef liver	2,19
chicken liver	2,1
Instant coffee	1
Almond	0,8
Wheat flour	0,48
Champignon mushrooms	0,45
milk chocolate	0,45
Pasta	0,44
chicken eggs	0,44
Cod liver	0,41
Turnip	0,4
Cottage cheese	0,4
honey mushrooms	0,38
Condensed milk	0,38
Mackerel	0,36
Chanterelles	0,35
white mushrooms	0,3
butter mushrooms	0,3
Broccoli	0,3
Rose hip	0,3
Beef	0,29
Mackerel	0,28
Mutton	0,26
White cabbage	0,25
Spinach	0,25
Buckwheat	0,24
Rye flour	0,22
Pine nuts	0,2
Veal	0,2
Green pea	0,16
cow's milk	0,15
Peanut	0,13
Pork	0,13
figs	0,12
Oat flakes	0,12
Dates	0,1
Cauliflower	0,08
Potato	0,03

Vitamin B2 in dietetics and weight loss

Since vitamin B2 affects metabolism and the functioning of the thyroid gland, it is an important element for weight loss. Most obese people have thyroid problems. If at the initial stage of losing weight, an examination by a doctor showed problems with this organ, then simply using this vitamin will not help the problem, and additional treatment will be required. But if no serious problems are found, then riboflavin will be a good helper for

metabolism acceleration

Daily intake of vitamin B2

Women need to consume 1.8 mg of B2 per day, during pregnancy 2 mg, and while breastfeeding 2.2 mg. The norm for men is 2 mg per day. These are approximate values calculated for the average person. In the case of hard physical work or systematic sports, this value can be increased. To determine your own rate of riboflavin, it is enough to donate blood for analysis and consult a general practitioner. Hypervitaminosis (excess) of vitamin B2 does not cause harmful effects, but it is better to avoid independent experiments with its reception.

Compatibility of riboflavin with other vitamins

Vitamins are divided into fat-soluble and water-soluble. On this basis, there are recommendations for the joint use of certain products. For example, since childhood, everyone knows that

should be eaten with sour cream to absorb fat-soluble

vitamin A

Riboflavin belongs to

water soluble group

and is better absorbed when taken with other vitamins,

zinc iron copper

That is why a dietary supplement of vitamin B2 is often sold as a vitamin complex with cations of these metals. By itself, riboflavin will be poorly absorbed, but if you eat it in the form of meat or

That effect will be much better. B2, in turn, helps to absorb other vitamins:

So, vitamin B2 is responsible for both the health of the body from the inside and the beauty of the body from the outside. Foods containing the maximum amount of vitamin B2 are meat, milk products, green vegetables and nuts. To avoid B2 deficiency in the body, these products must be present on every table. In addition, riboflavin has an effect on metabolism and helps the process of losing weight. And in order for this vitamin to be better absorbed, it should be taken along with copper and zinc.

Share with us what you think you would do lack of riboflavin in the body? Would you prefer to take a vitamin B2 supplement or make up for it with food?

Vitamin B2 (riboflavin) is a necessary component to ensure the full functioning of the body. It is important to get it with food, and occasionally replenish the stocks of the necessary substance with the help of pharmaceutical preparations. To do this, you should figure out where vitamin B2 is most contained, and which vitamin complexes guarantee complete absorption of the substance.

Why does the body need B2?

Riboflavin is involved in every process in the body. With its lack, various failures and diseases begin. But it is quite difficult to achieve an overabundance if you do not eat meals with a high content of B2 every day.

The role of vitamin B2 in the human body:

important for maintaining carbohydrate and lipid metabolism;
children need for full growth;
without it, it is impossible to properly digest protein and gain muscle mass;
helps the process of hematopoiesis and is involved in the production of other important enzymes such as glycogen (burns sugar);
prevents the formation of blood clots;
facilitates the absorption of fats from the intestines;
speeds up metabolism;
reduces eye strain and improves vision;
in combination with vitamin A helps maintain the beauty and health of the skin, hair, nails;
strengthens sleep;
relieves stress;
prevents the occurrence of mental disorders.

What foods contain the most?

Vitamin B2 is found in many vegetables and fruits. However, among the richest in riboflavin content, animal products predominate. Moreover, in red meat and offal it is more than in fish or chicken.

Record holders in the list of foods rich in vitamin B2 per 100 g:

brewer's and baker's yeast - from 2 to 4 mg;
lamb liver - 3 mg;
beef and pork liver - 2.18 mg;
chicken liver - 2.1 mg;
beef kidneys - 1.8 mg;
pork kidneys - 1.56 mg;
instant coffee - 1 mg;
almonds - 0.8 mg.

It is important to consider that not all 100% of vitamins are absorbed from simple foods. Some of them are lost during heat treatment, and some - in the process of growing animals, poultry, fish, crops for mass food production.

Other Foods Rich in Vitamin B2

One way or another, vitamin B2 is part of many foods, but not all foods are rich in riboflavin in sufficient quantities. To provide the body with the necessary amount of B2, you should pay attention to additional products.

Here are more food groups with vitamin B2 content at a concentration of 0.1 to 0.5 mg per 100 g:

Vegetable oils- grape seed, almond, wheat germ. It is important to use unrefined products. Butter of animal origin is also rich in the vitamin.
natural juices from vegetables and fruits. Lots of B2 in grapes.
nuts- peanuts, hazelnuts, cashews, pecans, pistachios and Brazil nuts.
Porridges and cereals- buckwheat, rye, wheat. When choosing flour, give preference to whole grain or coarse grinding, but not the highest grade.
Cabbage all varieties, and green salad And spinach rich in vitamin B2.
Dried fruits- figs and dates.
Dairy products. 100 g of high-quality cottage cheese and hard cheese contains 1/5 of the daily dose of the vitamin. But in yogurt and kefir it is not so much.

If you follow the principles of proper nutrition, then to a greater extent you can provide your body with the necessary amount of B2.

The daily norm of vitamin B2 and the rules for assimilation by the body

For the full functioning of the body, you need to take a certain amount of vitamin per day:

women- 1.8 mg;
pregnant- 2 mg;
breastfeeding mothers- 2.2 mg, in some cases up to 3 mg;
children and newborns- from 2 mg to 10 mg;
men- 2 mg.

For the full assimilation of riboflavin, additional trace elements are required - zinc, copper and iron. They are found in meat and offal, which is why liver and other meat ingredients are considered better sources of riboflavin.

The best pharmacy complexes with vitamin B2

Riboflavin is included in most multivitamin preparations, and is also available in mono-products - ampoules and tablets. They are most often prescribed for the treatment of diseases, when it is necessary to increase the dose of the enzyme tenfold. It is impossible to use such forms without the advice of a doctor.

The optimal amount of vitamin is contained in the Complivit, Supradin, Vitrum complexes. Special male and female preparations, for example, "Men's Formula" or "Complivit Perinatal for Pregnant Women" also contain the right dosage of the enzyme.

Vitamin B2 should be present in the optimal amount in the diet of every person and especially a growing baby. To maintain the required amount of riboflavin in the body, it is not enough to be limited to animal and plant products alone. It is also important to select proven, popular vitamin complexes with vitamin B2, after consulting with your doctor first.

The daily diet of a person is not just delicious food, cooked beautifully, so that you will lick your fingers. This is, first of all, healthy food containing all the substances necessary for the body, vitamins and mineral compounds. It has long been known to every person that without vitamins health is impossible. Some vitamins need a little more, some less, but absolutely everything is needed daily. Each has its own important role in the body. Today we will focus on such a vital vitamin as riboflavin, or vitamin B2. What products contain, what is it for and how to satisfy the daily requirement for vitamin B2? We will try to answer these and many other questions right now.

Deficiency in the body

Vitamin B2 is a vitamin not only of health, but also of beauty. The lack of vitamin B2 in the body manifests itself very insidiously and reduces life expectancy. It's a "skin" vitamin. If we want to have elastic, young, smooth, healthy skin, we need to make sure that our diet contains foods that contain vitamin B2. It is known that the health and general condition of the human body depends on its skin.

What threatens the lack of vitamin B2 (riboflavin) in the body? It leads to poor eyesight, disorders of the nervous system, digestion, chronic colitis, gastritis, general weakness, various skin diseases, nervous breakdowns, depression, and a decrease in resistance to diseases. If your skin is not smooth and unhealthy, if you often have barley, herpes, boils - you should take foods rich in riboflavin and urgently change your diet by introducing foods rich in this vitamin into it.

What is it needed for

Like vitamin B1, riboflavin helps to burn sugar, improves the functioning of energy mechanisms. In combination with proteins and phosphoric acid in the presence of trace elements such as magnesium, it creates the enzymes necessary for the metabolism of saccharides or for the transport of oxygen, and therefore for the respiration of every cell in our body. If you have wrinkles that radiate from your lips, especially above your upper lip, if there are cracks in the corners of your mouth, chapped lips, burning eyes, peeling skin on your nose, ears or forehead, if you have a purple tongue, oily hair, reddened eyelids - all of these can be symptoms of a lack of riboflavin. Similar phenomena occur with iron deficiency.

But not only beauty depends on the lack of vitamin B2 in the diet. Much more important is the state of vision and the brain, and hence the work of the entire nervous system, as well as the endocrine glands.

Wounds on the skin or mucous membranes of the oral cavity are healed due to the growth of epithelial cells. This process can be accelerated by introducing vitamin B2 (riboflavin) into the diet. After the successful encouraging results of the use of vitamin B2 in animals for the treatment of cataracts, experiments on humans began. However, it turned out that riboflavin does not prevent cataracts, although it can delay its development. Other ingredients are also needed.

How much does a person need

Vitamin B2 requires little, but it is very important for the body. Riboflavin prolongs the life of red blood cells and, together with folic acid (vitamin B9), is involved in the process of creating new blood cells in the bone marrow. In addition, vitamin B2 helps absorb iron and, together with vitamin B1, helps maintain the level of this trace element in the blood. That is why people with anemia are advised to take iron along with vitamin B2 and folic acid. This is especially true for pregnant women: doctors note that it is they who often have a lack of iron and folic acid. In this case, taking foods rich in vitamin B2, along with iron, can be a lifesaver for the mother and for the child.

How to satisfy your daily need

If sour milk and 50-100 g of cottage cheese or cheese are included in the diet, then it is practically possible to satisfy the daily requirement for vitamin B2. But at least 3 glasses of curdled milk or kefir are required per day, especially during hard physical work or sports, when the need for this substance increases. In addition to sour milk, cottage cheese and cheeses, leafy green vegetables, unrefined grains or bread, liver, kidneys and meat contain a large amount of riboflavin.

What reduces vitamin B2 in the body

First of all, drugs, as well as insufficient or increased thyroid function and other diseases. Riboflavin is destroyed by drugs used in psychiatry, boric acid, which is part of more than 400 household products (for example, in washing powders), and oral contraceptives.

Riboflavin tolerates heat well, but does not like light and is soluble in water. If food is cooked in an open dish, and the water is drained, its losses will be great. Vitamin B2 is destroyed by defrosting vegetables and beef meat for 14-15 hours in the light, but is stored in the refrigerator. Vitamin loss can be avoided if you do not use any drugs, especially those containing boric acid, if you put frozen foods immediately in boiling water or defrost in the oven, wrapped in aluminum foil.

Doctors noticed that women who had enough vitamin B2 in their bodies produced healthy, well-developing offspring. Of course, because the mother's body contains enough B vitamins and especially vitamin B2, the child will not become Einstein, doctors say, but these vitamins are absolutely necessary for proper brain development.

Riboflavin daily intake

What is the daily intake of vitamin B2 for women and men? So. For men - 1.6 mg, for women - 1.2 mg. Those who eat a lot of meat and other protein products, as well as pregnant women, need more of it - about 3 mg (the maximum allowable dose). Although no one has yet been harmed by a large amount of this vitamin. Still, it's better to administer it with food rather than with expensive pharmaceuticals and supplements.

The main food sources of vitamin B2: cabbage, fresh peas, almonds, green beans, tomatoes, turnips, wheat germ, brewer's yeast. Liver, beef, egg yolk, dairy products, leeks, potatoes, cheese, cottage cheese are especially rich in them.

What foods contain vitamin B2

Products	Riboflavin, mg/100 g
Peanut	0,13
Mutton	0,26
Beans (soy)	0,31
Broccoli	0,3
Grape	0,08
Beef	0,29
canned beef	0,22
Fresh green peas	0,16
dried peas	0,28
Buckwheat	0,24
Yeast	2,07-4,0
figs	0,12
White cabbage	0,25
boiled cauliflower	0,23
Corn	0,10
Watercress	0,17
Almond	0,67
Milk	0,13-0,18
Rye flour	0,22
Meat	0,15-0,17
Dandelion	0,14
Walnuts, cashews	0,13
Bran	0,39
Bran pomace	0,23
Liver and kidneys	2,80-4,66
dried peaches	0,20
fresh parsley	0,28
shoots of wheat	0,80
Turnip	0,41 - 0,46
Herring	0,15 - 0,28
Cream	0,14
Dried cream	0,16
Sour cream	0,14
Asparagus	0,22 - 0,24
Serum from oil	0,18
Fatty, salty cheese	0,40 - 0,75
Fat-free cottage cheese	0,31
Veal	0,20 - 0,21
Dry dates	0,10
Rye bread with bran	0,18
Bread black	0,12
Chick	0,16
dry lentils	0,29
bitter chocolate	0,24
Chocolate with almonds	0,51
Spinach	0,38
Egg powder	1,06
One egg (yolk)	0,06
Whole egg (54 g)	0,14

As can be seen from the table, it is not at all difficult to provide a family with products containing riboflavin in the right amount.

Fortunately, riboflavin deficiency is not so dangerous for adults, since it is produced in the body itself (“intrinsic factor”) in certain quantities. And yet, it is necessary to take into account the body's needs for this vitamin when compiling a daily diet, especially for children.

If any of the children or the elderly have cracked lips, foods rich in riboflavin (as well as carotene) should be added to food, in addition, it is recommended to take brewer's yeast or almonds for 5 to 10 days. In the absence of these products, you can replenish the diet with beef or pork liver, kidneys and heart. The introduction of riboflavin in the form of tablets of 2 mg per day (for an adult) can provide a replacement for its deficiency in a few weeks.

Among the foods rich in riboflavin, the first place is occupied by yeast. During the pellagra epidemic, the Red Cross distributed them to areas where the disease was rampant. 100 g of brewer's yeast contains twice as much riboflavin as a person needs - 5.54 mg. Bread yeast contains half of this amount.

The second place in the content of vitamin B2 is the liver. 100 g of beef liver contains 3.96 mg of riboflavin. Sheep, calf and chicken liver contain a smaller amount, but it still exceeds the minimum daily requirement (in every 100 g). 120 g of the kidneys and heart cover the daily requirement of an adult for riboflavin. Chicken heart is richer in vitamin B2 than liver.

The rest of the products listed in the table also contain vitamin B2 in the required amount to meet the need for it. And while some of them are less rich in vitamin B2, they have other beneficial properties.

All B vitamins are closely related. This means that by taking one of them as a medicine, we increase the body's need for the rest of the vitamins of this group. Therefore, it is better to properly organize your diet, and if the body lacks one of these vitamins, brewer's yeast should definitely be included in the diet.

How to save riboflavin

Cottage cheese can be different: the softer it is, the more whey is left in it, the more it contains vitamin B2.

Milk in glassware exposed to daylight, such as by a window, loses most of its vitamin B2 content. In sunlight for 2 hours, milk in transparent bottles loses 50% of riboflavin.

When we boil peas and drain the water, there is no riboflavin left in the finished dish at all. Always cover the utensils in which food is cooked. Otherwise, many vitamins are oxidized. Do not throw away the water in which potatoes were boiled: it contains a lot of riboflavin and other B vitamins. Keep in mind that part of vitamin B2 is lost when vegetables are washed in large amounts of water, part is lost during storage, even in the refrigerator (about 1% per day ). This suggests that you do not need to soak vegetables for a long time and buy them in large quantities.

How and where to store food

Of course, store foods that contain vitamin B2 in a dark place and never leave it in the light. But they can be cooked without much damage, although the content of other vitamins may decrease, so do not heat anything that can be consumed in its natural fresh form, and cook everything that has to be boiled quickly and under a lid. A lack of vitamin B2 combined with a lack of vitamin B1 causes pellagra. Without these vitamins, especially without vitamin B2, food cannot be absorbed in the body. We must take care that foods rich in these vitamins are always present on our table.

So, skin and eye diseases, general weakness, depressive states, weakening of the body, susceptibility to infectious diseases - all this should tell us about a deficiency of vitamin B2 on the table. Therefore, in these diseases, an adult needs to receive 2-3 mg of riboflavin daily from food.

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Translated from Latin, the word "vitamin" is translated as "life" and "protein". And letters were assigned to vitamins as they were discovered. The names of some of them have not only a letter designation, but also a verbal one. For example, B2 - riboflavin, vitamin A - retinol, B12 - cyanocobalamin. Despite the fact that we need these elements in small doses, their consumption should be daily. In some cases, the need for them increases: for example, during pregnancy, with certain diseases, with increased physical or mental stress.

Ways of getting vitamins into the body

Exogenous. In this case, vitamins enter our body from the outside - with food or with dietary supplements. The best option, of course, would be natural products. First, they are better absorbed by humans. Secondly, nature provides a combination of different groups of vitamins that enhance the effect of each other.
Endogenous, or internal. Vitamins come from the synthesis of bacteria in the intestine. The weaknesses of this pathway are a small amount of production, possible failures due to diseases of the digestive tract, as well as insufficient absorption of vitamins from the colon as a result of taking antibiotics.

Causes of insufficient intake of vitamins from food

Unsatisfactory product quality. After all, the habitat and ecology have changed, and as a result, crops do not receive all the necessary nutrients in full. Pollutants further deplete already modest reserves. The human diet is becoming increasingly scarce. As a result, it is not always possible to compose your menu in such a way as to fully provide the body with the substances it needs.
Vitamins disappear during the heat treatment of products.
Disturbed digestive functions do not allow the body to absorb the necessary substances.
Inadequate or unbalanced intake of vitamins.
Seasonality factor: by autumn, the body accumulates vitamins, and by spring, their deficiency is detected. Vitamin intake should be regular. Please note that before you start taking multivitamins, you should consult a specialist.

Riboflavin: description

B2 vitamin, or growth vitamin, is necessary for the human body for the normal functioning of cells, the metabolism of proteins, fats, carbohydrates, and tissue respiration. Riboflavin is a water soluble substance. In combination with vitamin A, it helps to ensure the integrity of the mucous membranes. In addition, this element is involved in the absorption of vitamin B6 and iron from food, helps relieve eye fatigue, and prevents cataracts. Preparations containing vitamin B2 are used in the treatment of skin diseases, poorly healing wounds, anemia, diabetes, eye diseases, intestinal pathologies, and cirrhosis of the liver.

The main functions of vitamin B2

Participation in the absorption of iron by the body;
Participation in all metabolic processes, including ATP synthesis;
Synthesis of hemoglobin;
Maintaining the normal functioning of the organs of vision;
Ensuring the normal functioning of the thyroid gland;
Maintain healthy skin, nails and hair.

What is riboflavin

Vitamin B2 is found in foods such as milk, cereals, greens, liver, kidneys, vegetables, yeast, almonds, mushrooms. It does not accumulate in the human body, so its daily reserves should be replenished. The average daily requirement for this vitamin averages 1.3 mg. In pregnant women, this rate increases to 1.6 mg. It must be remembered that light destroys vitamin B2 in food. This must be taken into account when preparing food and storing food. It is undesirable to boil pasteurized milk, as heat treatment can completely destroy the riboflavin contained in milk.

Why is there a lack of riboflavin in the body?

The main causes of vitamin B2 deficiency in the body are as follows: an unbalanced diet, a lack of this vitamin in the incoming food, improper storage or preparation of foods rich in riboflavin. Another reason may be malabsorption in the intestines, an increase in the need for this vitamin with increased physical activity or, for example, pregnancy. Chronic diarrhea, liver disease, alcoholism can also cause vitamin B2 deficiency.

Symptoms of B2 deficiency

A manifestation of riboflavin deficiency can be seborrheic dermatitis (rough scaly skin, especially on the face), angular stomatitis, which is characterized by cracks in the corners of the mouth. Possible nervous disorders, weakness in the muscles, pain in the legs. Generally, vitamin B2 deficiency without complications is rare. More often it is combined with malnutrition and changes in biochemical parameters. An extremely negative lack of this vitamin affects the child's body. So, children with a deficiency of riboflavin lag behind their peers in development, their memory deteriorates and inattention and absent-mindedness appear. If vitamin B2 deficiency is suspected, a blood test is ordered.

Vitamins in ampoules

To compensate for the lack of riboflavin, the course of admission is often 1 - 1.5 months. B2 combines well with vitamin B6, enhancing its effectiveness. It will also be useful to combine riboflavin with zinc preparations. This combination will improve the absorption of zinc, making it more bioavailable. Riboflavin is incompatible with vitamins C and B1.

Necessity for pregnant women

Vitamins B1, B2 are required by pregnant women in much larger quantities than ordinary people. The daily requirement for thiamine in women in an "interesting" position is 10-20 mg per day. Thanks to the intake of vitamins, the early manifestation of toxicosis, weakness of labor activity is prevented, the work of the cardiovascular and nervous systems is stimulated, and appetite improves. With a deficiency of these elements, digestive disorders occur, weakness in the muscles, pain in the heart area appear, and there is a violation of the development and growth of the fetus. Vitamin B2 also prevents cracked nipples.

B vitamins

The whole complex of B vitamins ensures the healthy functioning of the nervous system and is responsible for energy metabolism. Also, the functioning of the immune system and the efficiency of cell growth largely depend on these elements. A modern person experiencing mental and emotional stress, prone to stress, chronic diseases, B vitamins are needed in significant quantities. Vitamins B1, B2, B6 are found in brewer's yeast. Pyridoxine is necessary for the body to assimilate amino acids, takes part in fats, carbohydrates. B12 can be obtained by eating beef liver. Cyanocobalamin is needed for normal hematopoiesis, ensures the normalization of fat metabolism in the liver, helps to reduce blood cholesterol levels and improve memory.

Vitamins B1, B2, B12 are the basis for the normal functioning of any organism among mammals. As a rule, with a deficiency of these substances, minor symptoms appear at first, to which people usually do not pay attention. However, later they lead to irreversible changes. Thus, the content of calcium, phosphorus, zinc and magnesium decreases in the body. This, in turn, is expressed by tooth decay, physical exhaustion, decreased appetite, and as a result, anorexia, visual impairment.

Vitamins B6, B2, B1, B12 are water soluble, so they need to be consumed daily with food. You can also buy riboflavin in ampoules at a pharmacy. But this should only be done if the vitamin deficiency has been observed for a long time, and only after consulting with your doctor. The complex action of B vitamins is much more effective than each element separately. An unbalanced diet most often leads to a lack of a number of vitamins, so they must also be taken in combination.

Important about vitamins

These substances are destroyed during heat treatment. Vitamin B2 is light sensitive and water soluble. It is impossible to get an excess of these trace elements from food. The excess is excreted by the body with excretion products. B vitamins must enter our body daily, as they do not have the ability to accumulate. These substances are destroyed by alcohol, caffeine, nicotine, tannins, refined sugar. They can also be excreted from the body when antibiotics are consumed. To avoid such risks, during the course of a particular treatment, the doctor may prescribe vitamin B2 in ampoules. During stress, the rate of metabolic processes increases, therefore, in such cases, the body's need for vitamins increases. With gastritis and peptic ulcer, there is a violation of the synthesis of vitamin B by the microflora of the body.

food and vitamins

Vitamin B2 is rich in food of animal origin: milk and dairy products, yogurt, ice cream, poultry meat, eggs, fish, cheese, liver, yeast. Nuts, cereals, mushrooms, green vegetables - broccoli, spinach, avocados can also enrich the body with this trace element. Half a teaspoon of unpeeled, unroasted pine nuts will suffice to get your daily allowance of riboflavin. If you include buckwheat, rice and hercules in your daily diet, then you can not worry about the lack of vitamin B2 in the body. Fruit lovers should know that the most riboflavin is found in apricots.